People often skip meals thinking it will help weight loss. Alternatively, they get caught up in what they are doing and forget to eat or just don’t have an appetite so don’t eat. Unfortunately skipping meals can in fact increase fat stores and weight and reduce quality of life and well-being. Let’s explore what you can do instead, to promote fat loss and improve your quality of life and well-being.

Skipping meals slows your metabolism

When you skip meals, your brain thinks you are going through a famine. It slows your metabolism down to conserve fuel, to help you last through the famine. By doing so it also reduces your appetite.

The simple act of eating burns energy. Energy you don’t have readily available to burn if you are going through famine. The brain is more concerned with making sure you have enough energy for the organs to function so you can survive. It is not thinking about your appetite, your sex drive, your energy to go train or even energy for playing with your kids. None of that is as important for basic survival. When in a famine, survival is the only thing that matters. Your health can start to deteriorate because the brain triages.

Possible Consequences:

• Your mood drops
• Fatigue kicks in
• You lose your appetite
• Your libido suffers
• You find yourself getting sick easily
• Negative changes occur to your menstrual cycle
• Menopause symptoms exacerbate
• Adrenal glands start to feel strained, impacting hormone production.

Impact on Thyroid:

• When the adrenal gets stressed, it produces less TSH (Thyroid Stimulating Hormone).
• The less TFH you produce the slower your metabolism.
• This in turn leads to fat gain, particularly around the belly, even if you are eating healthy. Picture people in famine in a 3^rd world country; they have swollen bellies.
• Visceral fat, the dangerous fat around the organs increases increasing risk of Metabolic Syndrome; health issues such as cancer, diabetes type 2 and heart disease.
• A common symptom is constantly feeling cold.

Basal Metabolic Rate (BMR):

Your body requires a certain number of calories each day to perform the basic functions of survival such as:

• Beating the heart
• Brain Function
• Liver function
• Kidney Function
• Digestion

This is known as your Basal Metabolic Rate (BMR).

BMR varies from person to person depending on age, gender, activity level, health and body size.

Total Daily Energy Expenditure (TDEE):

Your TDEE is made up of two things; your BMR and energy you are burning on a day-to-day basis living your life. Besides BMR you burn energy:

• Exercising
• Checking your letter box
• Having a conversation
• Washing dishes
• Shopping
• Walking
• Laughing
• Basically, any form of movement, even raising your pinkie, burns energy.

Energy Deficit:

When you eat less energy that you are burning you are in an energy deficit.

Anything up to around 30% deficit can be managed by your body and can help you with burning excess fat stores.

However, when you go beyond 30% deficit, your brain signals to secrete Ghrelin, the hormones that tell you you’re hungry.

Cortisol:

The huge deficit causes the body to go into stress mode, triggering the fight or flight response.

This leads to the secretion of cortisol and adrenaline.

When cortisol is elevated, the brain slows many functions down in order to focus on fighting or fleeing.

• Digestion is impacted which can lead to feeling bloated and cause toileting issues
• Brain function slows causing brain fog
• Metabolism slows leading to increases fat stores
• Reduced production of serotonin, your happy hormone, leading to reduced mood
• Reduced production of melatonin, your sleepy hormone, leading to bad sleep
• Bad sleep leads to fatigue and mood swings
• All of which further impacts your hormones and nervous system impacting fertility hormones and increases menopauses symptoms.

Ghrelin, Cortisol and Sugar Cravings:

Elevated Ghrelin, Cortisol and Adrenaline send signals to the brain that a quick burst of energy is required.

The fastest and most efficient energy in this situation is glucose.

When you skip meals eating less calories, or leaving huge gaps between meals, you crave sugar.

The cravings are so strong it is rare that you will be able to make wiser food choices.

This is where commonly people reach for sugary foods such as biscuits, chocolate, crackers, bread, etc.

The more sugar and simple carbs you consume, the more Ghrelin that is produced, leading to more hunger and cravings.

This often leads to overeating, particularly in the evening, the time where most people are less pre-occupied doing things so sit and binge.

The Result:

• Increase stores of fat, particularly visceral fat.
• Thyroid dysfunction
• Adrenal strain
• High levels of stress and inflammation
• Fatigue
• Inability to cope with stress
• Increased risk of heart attack
• Reduced production of serotonin which then can lead to anxiety and depression
• Nutrient deficiencies
• And much more

Solution:

• Avoid skipping meals
• Consume 3-4 meals per day, without snacks in between, every 3-4 hours
  • Keeps you feeling satiated
  • Reduces and often eliminates sugar cravings
  • Reduces risk of bingeing and overeating
  • Balances your hormones throughout the day
  • Improves fertility hormones and menopause symptoms
  • Speeds up your metabolism reducing fat stores
  • Gives your digestive system time to rest between meals, improving digestion, reducing bloating and improving toileting
  • Regulates your mood
  • Improves your energy levels
  • Helps manage your stress and inflammation
  • Reduces anxiety
• Choose food that is nutrient dense.
  • Fresh is best. Include the following in every meal:
    • Good quality natural protein such as chicken, fish, meat, eggs, or legumes. (Not protein powder)
    • Source of good quality fat such as coconut oil, butter, ghee, lard, nuts, seeds, avocados, fatty fish such as salmon.
    • Vegetables (fresh or frozen). Aim for at least 5-7 different fruits and vegetables throughout the day.
  • Avoid processed food, or at least limit to once or twice a week.
  • Avoid food high in sugar, preservatives, and additives.

You already know that if you do not put enough fuel in your car it will not take you far. Treat your body with the same respect.

• Coach Terri